Pages

Monday, December 3, 2012


Tuesday 4 Dec 2012

3 RFT:    
                                                  
200m run
15 x Box Jumps    (24/20)
L2L x OH Lunges (45/25)                          
10 x MBC (20/14)

Warm Up:

400m Run/ spiderman to squat/hip flexor w/band/ hamstring mobility w/band/ forearm mobility w/band/ 10 pullups/ 10 pushups/ 10 x Lunges/ 5 x Baby Elephants/ 10 x TTB

Video is for Box Jump Efficiency


This video helps explain the hip movement in the MBC.


8 comments:

  1. 13:14 as Rx'd.

    Great job this morning 0530. Keep working on the Box Jumps, it will come with practice.

    ReplyDelete
  2. 14:24 rx.. I did the wod with the 0930 class since I only had 3 people... good wod... running not so great. ;)

    ReplyDelete
  3. I did "DT"
    5 RFT:
    12 Deadlifts @ 105lb
    9 Power Cleans @105lb
    6 Push Press @105lb

    Time: 14:39

    Lost motivation after the first two rounds, but then I thought I heard April yelling at me to get back on the bar, so I finished the WOD! My time is crap, but I finished, small victory.

    ReplyDelete
  4. 10:36RX+ (used 24in box and a men's naked bar for the cleans...didn't have a ball)

    ReplyDelete